Tuesday, January 13, 2015
Roasted Broccoli with Onions and Bacon
Here in our house we love broccoli and have it many times; raw with dip, steamed, grilled and now roasted.
The addition of some onions, bacon crumbles and toasted pecans really brings this dish to another level, so tasty and easy for a quick weeknight side dish.
Did you know? This verdant vegetable is a powerhouse of nutrients. It's reputed to benefit digestion, the cardiovascular system and the immune system, and to have anti-inflammatory and even cancer-preventing properties. Plus, broccoli is low in sodium and calories, at about 31 calories per serving. It's also a fat-free vegetable.
Broccoli has an impressive nutritional profile. It is "high in fiber, very high in vitamin C and has potassium, B6 and vitamin A," raved Victoria Jarzabkowski, a nutritionist with the Fitness Institute of Texas at the University of Texas at Austin. "For a nonstarchy vegetable, it has a good amount of protein."
Broccoli is also packed with phytochemicals and antioxidants. Phytochemicals are chemicals in plants that are responsible for color, smell and flavor. Research shows that they have numerous healthful benefits, according to the American Institute for Cancer Research. Phytochemicals in broccoli are good for the immune system. They include glucobrassicin; carotenoids, such as zeaxanthin and beta-carotene; and kaempferol, a flavonoid. (source: Live Science)
1 large head broccoli, cut into florets
1 large onion, sliced
2 tbls. olive oil
3 strips bacon, cooked crisp and crumbled
1/3 cup chopped pecans, toasted
Salt and pepper to taste
Preheat oven to 400.
In a large bowl, add broccoli and onion. Toss with olive oil and place in medium-sized baking dish. Sprinkle bacon crumbles over mixture and add salt and pepper to taste.
Bake approx. 20 minutes or until onions are translucent and beginning to brown. Toss in toasted pecans and cook 5 minutes more.
Yield: 3-4 servings